Mobilidade
Quadril
Skill
3 x 3 of Back Squats @ 90% of 1RM
WOD
Rx+:
5 RFT of:
• 5 Hang Squat Clean (175 lbs / 125 lbs)
• 10 Pistols
• 5 Toes-to-Bar
Rx:
5 RFT of:
• 5 Hang Squat Clean (135 lbs / 95 lbs)
• 10 Pistols
• 5 Toes-to-Bar
Intermediate:
5 RFT of:
• 5 Hang Power Clean + Front Squat (115 lbs / 75 lbs)
• 10 Pistols on the Medball
• 10 K2E
Scaled:
6 RFT of:
• 5 Muscle Clean + Front Squat (95 lbs / 55 lbs)
• 10 Pistols using the Ring
• 15 Knee Raises
1RM = 1 Rep Max
RFT = Rounds for Time
K2E = Knees-to-Elbow